What are Flours & Corn Meal food comparisons?

Flours & Corn Meal food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

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Corn Masa Flour Tortillas vs Instant Corn Masa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Masa Fl... Food 1 Food 1 • CROOK-MILLER CO. Corn Masa Flour Tortillas	40.9	367	76.7	3.3	6.7	3.3	10.0
Instant Corn... Food 2 Food 2 • HMB, INC. Instant Corn Masa Flour	100.0	360	74.0	1.0	6.0	4.0	8.0

Sweet Potato Baking Flour vs Blanched Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • HEALTHIER WAY FOODS, LLC Sweet Potato Baking Flour	35.5	367	80.0	30.0	20.0	—	6.7
Blanched Alm... Food 2 Food 2 • TARGET STORES Blanched Almond Flour	3.5	600	20.0	6.7	6.7	53.3	20.0

White Self Rising Corn Meal, White vs Fermented Cornflour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Self R... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. White Self Rising Corn Meal, White	47.3	367	83.3	3.3	3.3	1.7	6.7
Fermented Co... Food 2 Food 2 • K & W INDUSTRIES, INC. Fermented Cornflour	100.0	357	82.1	—	3.6	—	3.6

Grainless Superfood Flour vs Mexican Style Original Hominy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grainless Su... Food 1 Food 1 • JORLY HOLDINGS LLC, GOURMET SERIES A Grainless Superfood Flour	49.7	344	84.4	—	6.2	—	3.1
Mexican Styl... Food 2 Food 2 • SECRETOS DE LA ABUELA Mexican Style Original Hominy	0.0	100	5.0	—	5.0	0.5	3.0

Unbleached Enriched Pre Sifted All Purpose Flour vs Medium Grind Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached E... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Unbleached Enriched Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Medium Grind... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Medium Grind Cornmeal	35.6	256	53.5	—	11.6	2.3	4.7

White Corn Meal, White vs Gluten Free All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn M... Food 1 Food 1 • THE QUAKER OATS COMPANY White Corn Meal, White	39.3	333	77.8	—	3.7	1.9	7.4
Gluten Free ... Food 2 Food 2 • CONTINENTAL MILLS, INC. Gluten Free All Purpose Flour	43.2	367	76.7	—	3.3	3.3	6.7

Organic Corn Meal vs Precooked Yellow Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Corn... Food 1 Food 1 • GLENCOURT INC. Organic Corn Meal	57.0	359	79.5	2.6	5.1	1.3	7.7
Precooked Ye... Food 2 Food 2 • RAYMOND HADLEY CORP. Precooked Yellow Cornmeal	49.4	355	83.9	—	3.2	—	6.5

Organic Green Banana Flour vs Organic Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gree... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC Organic Green Banana Flour	18.0	364	90.9	—	9.1	—	—
Organic Brow... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Organic Brown Rice Flour	50.9	371	77.1	—	2.9	2.9	8.6

100% Organic All Purpose Flour vs Central Co Op's, Madison Market, Wheat Germ

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • RENWOOD MILLS, LLC 100% Organic All Purpose Flour	40.9	367	73.3	—	3.3	—	13.3
Central Co O... Food 2 Food 2 • STEVE ROSS ENTERPRISES Central Co Op's, Madison Market, Wheat Germ	18.8	364	50.0	10.7	14.3	10.7	21.4

Extra Fine Yellow Corn Meal vs Almond Meal Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Fine Y... Food 1 Food 1 • GOYA FOODS, INC. Extra Fine Yellow Corn Meal	51.3	364	81.8	—	3.0	1.5	6.1
Almond Meal ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Almond Meal Flour	3.5	643	17.9	3.6	10.7	53.6	21.4

Enriched Yellow Corn Meal Mix, Yellow vs Self Rising White Corn Meal Mix, Self Rising White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Yel... Food 1 Food 1 • RENWOOD MILLS, LLC Enriched Yellow Corn Meal Mix, Yellow	39.3	333	73.3	3.3	6.7	3.3	6.7
Self Rising ... Food 2 Food 2 • THE QUAKER OATS COMPANY Self Rising White Corn Meal Mix, Self Rising White	33.4	320	72.0	—	4.0	2.0	8.0

Whole Grain Stone Ground Kamut Flour, Whole Grain vs Organic Oat Bran Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Stone Ground Kamut Flour, Whole Grain	48.3	375	72.5	—	10.0	2.5	15.0
Organic Oat ... Food 2 Food 2 • HODGSON MILL INC Organic Oat Bran Flour	36.6	417	73.3	—	10.0	6.7	13.3

Pan Searing Flour vs Hodgson Mill, Unblanched Almond Flour/Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pan Searing ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Pan Searing Flour	41.2	323	71.0	—	3.2	—	9.7
Hodgson Mill... Food 2 Food 2 • HODGSON MILL INC Hodgson Mill, Unblanched Almond Flour/Meal	5.3	545	27.3	4.6	13.6	45.5	22.7

Enriched & Bleached All Purpose Flour vs Carob Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & B... Food 1 Food 1 • SHAWNEE MILLING COMPANY Enriched & Bleached All Purpose Flour	41.2	333	73.3	3.3	3.3	—	10.0
Carob Powder Food 2 Food 2 • NOW HEALTH GROUP INC. Carob Powder	13.8	233	86.7	46.7	40.0	—	6.7

Self Rising White Corn Meal, White vs Golden Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Self Rising White Corn Meal, White	41.5	333	73.3	—	3.3	—	6.7
Golden Flaxs... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Golden Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1

Organic Sprouted Wheat Flour vs Unbleached Bread Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spro... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Sprouted Wheat Flour	38.9	308	61.5	—	10.3	1.3	12.8
Unbleached B... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Unbleached Bread Flour	42.8	333	73.3	—	—	—	13.3

Maca Flour, Maca vs Bleached Self Rising Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maca Flour, ... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Maca Flour, Maca	9.8	310	70.0	—	20.0	—	10.0
Bleached Sel... Food 2 Food 2 • THE KROGER CO. Bleached Self Rising Enriched Flour	41.2	333	73.3	—	3.3	—	10.0

Gluten Free All Purpose Baking Flour vs Coconut Flour, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Gluten Free All Purpose Baking Flour	43.7	333	73.3	—	—	—	3.3
Coconut Flou... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Coconut Flour, Coconut	3.8	400	60.0	13.3	46.7	13.3	20.0

Moon Rabbit Foods, Premium Cassava Flour vs Wheat & Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Moon Rabbit ... Food 1 Food 1 • MOON RABBIT FOODS, LLC Moon Rabbit Foods, Premium Cassava Flour	68.0	380	92.5	—	7.5	—	—
Wheat & Almo... Food 2 Food 2 • HOMETOWN FOOD COMPANY Wheat & Almond Flour	40.7	367	73.3	3.3	3.3	3.3	13.3

100% Organic All Purpose Whole Wheat Flour vs Gluten Free Bread & Pizza Blends

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • ORGANIC VENTURES, INC. 100% Organic All Purpose Whole Wheat Flour	34.9	360	73.3	—	13.3	3.3	13.3
Gluten Free ... Food 2 Food 2 • INNOVATIVE CONCEPTS IN ENTERTAINMENT, INC. Gluten Free Bread & Pizza Blends	47.3	367	83.3	10.0	3.3	1.7	6.7

Flours & Corn Meal Comparisons For Diabetics